Episode 188: How to Fix Your Sleep Naturally Using This Morning Sunlight Routine

Podcast: The Ultimate Human with Gary Brecka
Host: Gary Brecka
Release Date: July 31, 2025

In Episode 188 of The Ultimate Human, Gary Brecka delves deep into the science of optimizing sleep through natural methods, emphasizing the pivotal role of morning sunlight routines. Moving beyond conventional sleep tips, Gary presents a holistic approach rooted in understanding and aligning with our body's natural rhythms.

Introduction: The Foundation of Restorative Sleep

Gary opens the episode by highlighting the common struggle many face with achieving deep, restorative sleep. He asserts that the key to better sleep isn't solely found in nighttime habits but significantly influenced by how one starts their day.

Gary Brecka [00:00]: "You're not sleeping well because you missed this critical habit. It's not just about what you do before bed. It's about how you start your day."

The Power of Morning Sunlight

Central to Gary's discussion is the concept of the circadian rhythm, our body's internal clock that governs sleep-wake patterns over a 24-hour cycle. He underscores morning sunlight as the primary trigger for setting this clock.

Gary Brecka [04:30]: "The circadian rhythm is your body's internal clock. It runs on a 24-hour cycle and it controls your sleep-wake patterns, and the biggest trigger for setting that clock is light—more specifically, natural sunlight."

Key Points:

• Morning Light Exposure: Within the first hour of waking, exposing your eyes to natural sunlight signals the brain to suppress melatonin (the sleep hormone) and produce cortisol (the energy hormone).

• Impact on Hormones and Metabolism: This morning light acts as a circadian anchor, synchronizing hormones, metabolism, and sleep centers throughout the body.

• Practical Steps: Gary recommends getting outside within the first 10-15 minutes of waking, standing barefoot on the earth to enhance the connection, and allowing both skin and eyes to absorb the morning sun.

Enhancing the Morning Routine: Movement and Hydration

Gary emphasizes that incorporating light movement and hydration into the morning routine can amplify the benefits of sunlight exposure.

Gary Brecka [12:15]: "Together, sunlight, movement, and hydration form a powerful trifecta that primes your body for alertness, cognitive focus, metabolic efficiency, and critically sets you up for deeper, easier sleep later that night."

Strategies Discussed:

1. Light Movement: Engaging in activities like walking, stretching, or breathwork outdoors increases blood flow and gently raises core body temperature, facilitating a natural wake-up without caffeine-induced stress spikes.

2. Hydration: After waking, drinking a glass of filtered water with a pinch of high-quality salt (e.g., Baja Gold sea salt) helps restore electrolyte balance, supports adrenal health, and rehydrates the body after overnight sleep.

Evening Rituals: Preparing for Quality Sleep

While the morning sets the tone, Gary shifts focus to evening practices that eliminate factors interfering with restful sleep.

Gary Brecka [22:45]: "If the morning is about setting the tone, the night is about eliminating interference."

Evening Recommendations:

• Consistent Sleep Schedule: Maintaining the same bedtime and wake-up time daily, even on weekends, to reinforce the circadian rhythm.

• Winding Down: Starting the wind-down process 15 minutes before bedtime, ceasing eating two hours prior to sleep to prevent digestion from disrupting melatonin production.

• Contrast Showers: Alternating between hot and cold water (a hot shower followed by 30 seconds of cold water) helps mimic the natural cooling process that signals the body it's time to sleep.

• Digital Detox: Turning phones to airplane mode and avoiding screens for at least 30 minutes before bed. If device use is necessary, wearing blue light blockers is recommended.

• Optimal Sleep Environment: Setting the bedroom temperature between 67-69°F, ensuring complete darkness with eye masks, and maintaining coolness to promote melatonin production and deep sleep stages.

• Oral Hygiene and Relaxation Techniques: Implementing a thorough oral care routine and practicing breathwork to quiet the mind and transition into a restful state.

The Science Behind the Routines

Gary reinforces that these practices are not mere hacks but are grounded in human biology and natural rhythms.

Gary Brecka [35:00]: "These aren't hacks, they're just human biology in rhythm with nature."

He explains how light exposure in the morning and eliminating interference at night create a 24-hour loop that the body is designed to follow, ensuring consistent melatonin production and sleep quality.

Conclusion: Embracing Natural Biological Rhythms

Wrapping up the episode, Gary reiterates the importance of adhering to these natural, science-backed routines to achieve optimal sleep without reliance on supplements or gadgets.

Gary Brecka [45:20]: "Stop guessing. Start knowing. Take control of your biology."

He invites listeners to join his VIP community for deeper engagement and personalized guidance on health optimization.

Notable Quotes

• Gary Brecka [00:00]: "You're not sleeping well because you missed this critical habit. It's not just about what you do before bed. It's about how you start your day."

• Gary Brecka [04:30]: "The circadian rhythm is your body's internal clock. It runs on a 24-hour cycle and it controls your sleep-wake patterns, and the biggest trigger for setting that clock is light—more specifically, natural sunlight."

• Gary Brecka [12:15]: "Together, sunlight, movement, and hydration form a powerful trifecta that primes your body for alertness, cognitive focus, metabolic efficiency, and critically sets you up for deeper, easier sleep later that night."

• Gary Brecka [22:45]: "If the morning is about setting the tone, the night is about eliminating interference."

• Gary Brecka [35:00]: "These aren't hacks, they're just human biology in rhythm with nature."

• Gary Brecka [45:20]: "Stop guessing. Start knowing. Take control of your biology."

Final Thoughts

Episode 188 serves as a comprehensive guide for anyone seeking to enhance their sleep quality through natural and scientifically validated methods. Gary Brecka effectively bridges the gap between complex biological concepts and actionable daily routines, empowering listeners to align their lifestyles with their innate biological rhythms for better health and longevity.

For those inspired to implement these strategies and connect further, joining the Ultimate Human VIP group offers an avenue for deeper exploration and personalized support.

For more information on Gary Brecka and his work, visit Gary Brecka's Website.